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TheSumo
01-17-2012, 09:47 PM
Hi Guys
It has been a while since I have posted in this forum but it’s a New Year and it’s time to maintain my training log for the year and to record the changes during the year as I forge ahead to get my bodyweight up to 182lbs. To put things in perspective I used to weigh 120lbs back in 2006 and after getting back into training in 2008 I have managed to build up to 154lbs at 12% body fat (weight and body fat as at time of Dexa Scan on 10 Jan 2012) but after sticking at this bodyweight for over a year now I have had enough and want to get to 182lbs at around 12% body fat. Quite ambitious I know but oh well what the hell I have nothing to lose so damn the torpedoes and steam straight ahead.
I will try and remember to put everything into pounds for you so it makes sense. I live in Sunny Australia so everything is in metric.
First week of Training Mon 9 Jan 2012 to Sun 15 Jan 2012.
Frickety Frack everything feels so frickety frackin heavy! What the hell! Did Henry add 20lbs to every weight plate in the gym while I had a week off? No seriously did he? What sort of cruel world do I live in where 2 weeks of inactivity and beer drinking are rewarded with sub standard performances in the gym – damn you Odin (shakes fist at sky). I shall have my revenge. Training sessions this week were a bit of a washout due to the unfavourable influence of Odin (Note – one of my New Year goals was never to blame anything on myself its always someone else’s fault – it’s a strangely liberating experience) and I only managed to do 308lbs for 3 reps on the Safety Squat Bar squat to a medium box and 120lbs of bar weight and 150lbs of chains for 3 reps on the floor press for my ME work and there wasn’t anything dynamic about my DE work. I won’t list my training sessions in detail this week unless you really want to see the excruciating detail. Well I hope the beginning of 2012 has been a bit more auspicious for you and I shall get back to you at the end of this week with a more inspirational tale of training. Odin shall smile kindly upon my training next week!Or more importantly I will get my act together get rid of the beer and Christmas cake next week

TheSumo
01-22-2012, 10:01 PM
2nd Week of Training: Mon 16 Jan 2012 –Sun 22 Jan 2012
Everything is still feeling suspiciously heavy and Odin is not smiling kindly upon my training. Missed my Friday DE squat training session due to work. At least I am getting through the training sessions within the hour as that was one of my goals to try and keep the sessions to an hour or less.
Monday – ME Squat
1.) Warmed up with sled drags 50kg (110.25lbs) x 8 trips
2.) Did Good Mornings on Monday and only managed 120kg (265lbs) for a 3 rep max
3.)GHR with long chain 17kg (37.5lbs) x 8 x 4
4.) Prowler push. I was going to call it sprints but considering the speed at which I was moving the prowler that would be an insult to moderately fast snails. 120kg (265lbs) x 4 trips of the car park (not sure on the distance for each trip but around 40 yards)
5.) Dumbell Rows – 35kg (77lbs) x 8 x 3 each side
6.) Reverse Hyper – 160kg (352.8lbs) x 8 x 3
7.) Spreadeagle sit ups with Kettlebell – 16kg x 8 x 4
Wednesday – ME Bench
1.) Box jumps with Indian clubs – 12 jumps
2.) Foam Board press – worked up to 120kg (265lbs) for 1 rep
3.) Dumbell bench press – 35kg (77lbs) x 6 x 3
4.) T-Bar rows – 100kg (220lbs) x 4 x 4
5.) Rolling tricep extensions – 12.5kg (27.5lbs) x 6 x 3
6.) Side lat raise – 12.5kg (27.5lbs) x 5 x 3
Sunday – DE Bench
1.) Sled drags – 30kg (66lbs) x 8 trips
2.) Overhead standing press – 40kg (88.2lbs) x 3 x 8
3.) Football bar bench – 60kg (132.3lbs) x 7 x 3
4.) Tricep Pushdowns – 50lbs x 12 x 3
5.) Rear lat raise – 5kg (11lbs) x 12 x 3
6.) Barbell power cleans – 40kg (88.2lbs) x 10 x 2
7.) Banded ab raises with orange band – 7kg (15.4lbs) x 8 x 4

TheSumo
02-01-2012, 05:28 PM
3rd Week of Training: Mon 23 Jan 2012 –Sun 29 Jan 2012
Stinking Hot in Perth and things are still feeling heavy although it finally started to come together on Sunday. Good to have Greg back and to have a training partner. Odin at last has started to feel more amiable. Sorry I havent converted to pounds for all the weights.
Monday – ME Squat1.) Warmed up with sled drags 70kg (110.25lbs) x 8 trips
2.) Straight bar low box reverse band (light bands) squat to 1 rep max:
100kg x 3
140kg x 3
160kg x 1
180kg x 1
190kg (418.95lbs) x 1
The bands were taking off 20kg (44.1lbs) at the bottom as they are fairly worn so might have to invest in a new pair
3.)SSB narrow stance squats
60kg (132.3lbs) x 10 these felt ludicrously heavy
80kg (176.4lbs) x 10 still feeling stupidly heavy – should be doing 100kg easily
4.) Single leg BB Good Mornings – 30kg (66.15lbs) x 8 x 4
5.) CSR – 40kg (88.2lbs) x 8 x 3
6.) Jefferson squats – 70kg (154.35lbs) x 5 x 4
7.) Kettlebell windmills – 16kg (35.28lbs) x 10 x 3
Wednesday – ME Bench
No training tonight due to work
Friday – DE Squat1.) Sled drags – 30kg x 8 trips
2.) Reverse band squats to low box (light bands)
140kg x 8 x 2
3.) Rack pulls
180kg x 1 x 6
4.) GHR
bodyweight x 15 x 3
5.) Reverse Hyper
120kg x 8 x 3
6.) Spreadeagle sit ups with kettlebell
12kg x 10 x 4
Sunday – DE Bench1.) Sled drags – 30kg x 8 trips
2.) box jumps with indian clubs
3.) Bench against doubled minis
55kg x 5 x 5
4.) CSR with overhand grip
40kg x 6 x 3
5.) JM press with SB
25kg x 8 x 4
6.) Dumbell upright row
12.5kg x 10 x 3
7.) Hammer curls
10kg x 12 x 3
8.) Kettlebell windmills
16kg x 10 x 3

TheSumo
02-06-2012, 09:42 PM
4th Week of Training: Mon 30 Jan 2012 –Sun 5 Feb 2012
Odin has finally turned his one good eye to me and seen my struggles and
granted me the mojo that had eluded me for the last few weeks. Things (technical word
for weights) are feeling not so heavy. Time to turn up the heat. Speaking of which
things have cooled down in Perth and sleep has once again returned to the Sumo household.

Monday – ME Squat

1.) Sled drags
70kg x 6 trips
2.) Reverse band deadlift from pin 2 with green bands
140kg x 3
180kg x 3
200kg x 1
220kg x 1
240kg x 1
250kg x 1
260kg x 1
3.) GHR with long chains
17kg x 10 x 4
4.) Swissball banded ab crunches
2 mini bands x 20 x 3

Wednesday – ME Bench

1.) Box jumps
2.) Floor press with 4 sets of chain (68kg)
60kg plus chains (68kg) x 1
3.)Push ups with 2 sets of chain (34kg) from bar
34kg x 20
34kg x 12
4.) Dumbell rows
37.5kg x 6 x 4
5.) Tricep pushdowns
70lbs x 10
70lbs x 8
60lbs x 8
60lbs x 6
6.) Side latte raises
12.5kg x 6 x 2
7.) Torsonator
10kg x 20 x 3


Friday – DE Squat

1.) Sled drags
40kg x 8 trips
2.) Med box SSB squats
130kg x 5 x 6
3.) Reverse band rack pulls
180kg x 1 x 6
4.) GHR with just bodyweight
BW x 20 x 3
5.) Reverse Hyper
160kg x 80 x 3
6.) Standing ab pulldowns
Pin 7 x 10 x3

Sunday – DE Bench

1.) Prowler run
40kg x 6 trips
2.) Bench with chocked purple bands
40kg x 3 x 9
3.) Rolling tricep extensions
12.5kg x 8 x 5
4.) Lat pulldowns
Pin 12 x 8 x 4
5.) Rear lat raise
4kg x 20 x 3
6.) Ab Medley
Swissball banded crunches
Banded dumbell raises
Kettlebell windmills

TheSumo
02-15-2012, 06:12 PM
5th Week of Training: Mon 6 Feb 2012 –Sun 12 Feb 2012
Training is finally starting to come together and the weights are not feeling so damn heavy (this keyboard is crap by the way).
Monday -ME Squat what the what what the gym was packed- took some kettlebells outside and did circuits with the prowler. Didn’t bother trying to do squats or deadlifts as there wasn’t a free spot in the gym at all. Still had a good training session. Ah sweet prowler you fuck me up every time. As corporal Mapstone would have said “Its character building son”.
Mind you he thought chasing you around the hall with a razor sharp machete was also character building.
Wednesday – ME Bench did fat bar presses to a 12cm board for a 1 rep max. Worked up to 12.5kg (272lbs) x 1 then did back and triceps and some dumbell powercleans for good measure.
Friday – DE Squat did some repetition sort of work rather than dynamic and did straight bar squats to a medium box. Did 140kg (308lbs) for 6 sets of 5 and was moving the weight pretty fast.
Sunday – DE Bench just did straight bar versus doubled minis. Just used 30kg as I couldn’t be arsed changing weights for each person. Did 9 sets of 3 and then did a whole pile of triceps and back work along with side and rear lat raises.
Absolutely chuffed with Greg and Devin’s work ethic and attitude. They are pushing me along and hopefully I am pushing them as well.
And I remembered to put stuff in pounds - well done me

TheSumo
02-19-2012, 05:48 PM
6th Week of training - Monday 13 Feb 2012 to Sunday 19 Feb 2012.
Very good training week despite missing bench on Wednesday but that couldn't be helped. All hail Odin

ME Squat. - Monday
Sled drags 70kg x 8 trips supersetted with dumbell bench on stability ball 20kg x 15 x 4
Reverse band (mini bands) BB to high box for a 1 rep max - 100kg x 3, 140kg x 3, 160kg x 1, 180kg x 1, 200kg x 1, 210kg x 1, 220kg x 1, 225kg x 1 stopped there should have worked up to a proper max but it was taking too long.
Reverse hyper - 160kg x 8 x 5
Leg raises on dip bar with short chain - 10kg x 12 x 5

ME Bench - Wesnesday
No training as I was stuck at work finalizing payroll.
But having seen how the staff react when not getting paid
thought it best to forego training and pay them.

DE Squat - Friday
Sled drags (40kg x 6 trips) supersetted with t-bar rows (60kg x 10 x 4)
BB to low box against doubled minis - 100kg x 3 x 8
Speed pulls against doubled minis - 100kg x 1 x 6
GHR - 10kg x 15 x 3
Reverse hyper - 120kg x 15 x 3
Spreadeagle sit ups - 16kg x 8 x 6

DE Bench - Sunday
Sled drags (40kg x 6 trips) supersetted with reverse Hypers (160kg x 6 x 3)
Speed bench against doubled minis - 60kg x 3 x 8
Dumbell press - 20kg x 12 x 3
CSR - 30kg x 10 x 4
JM press with KB - 12kg x 12 x 4
Face pulls - 25 x 12 x 4
Spreadeagle sit ups - 8kg x 10 x 4

TheSumo
03-01-2012, 09:15 PM
ME Squat - Mon 20 Feb 2012

1. Good Mornings with SSB suspended from straps
132 x 5
176 x 3
220 x 1
242 x 1
265 x 1

2. GHR with long chain
37.5 x 10 x 4

3. 45 degree back raise with Kettle bell
44 x 6 x 3

4. Sled drags
132 x 8 trips

5. Torsonator
44 x 25
44 x 35
44 x 40

All done - stinking hot this night around 36 C in the evening

TheSumo
03-01-2012, 09:17 PM
Extra Squat - Tue 21 Feb 2012

1. Sled drags
132 x 8 trips

2. Banded leg curls
mini band x 40 x 4

3. banded fit ball crunches
2 mini bands x 20 x 3

4. banded pull throughs
light band x 10 x 2

Still stupidly hot at night

TheSumo
03-01-2012, 09:17 PM
ME Bench - Wed 22 Feb 2012

1. Sled drags
88 x 8 trips

2. Reverse Hyper
353 x 7 x 3

3. SB bench to chest
132 x 5
154 x 3
176.5 x 3
198.5 x 3
220.5 x 2
242.5 x 1
264.5 x fail

4. Dumbell bench
77 x 8 x 3

5. Dumbell rows
82.5 x 8 x 3 each side

6. Rolling dumbell tricep extensions
27.5 x 12 x 4

7. Side lat raises
15.5 x 10 x 2

8. Ab medley - did kettlebell windmills and crunches

I have never sweated so much in my life - this humid weather is killing me but good to see that no one slacked off in their training and Greg and Devin are both trying to keep up.

TheSumo
03-01-2012, 09:17 PM
DE Squat - Friday 24 Feb 2012

1. SB reverse band to medium box (chose a medium box because Greg and Devin are still working on their form and a low box is just too low at the moment and in truth so is the medium for them). Was going to put my briefs on but couldn't fit into them so just went with belt - oh well what the hell do the best you can
44 x 10
132 x 10
220 x 3
395 x 2 x 8
485 x 2 x 2
530 x 1

2. Speed pulls from floor
242 plus 75 in chains x 3 x 6

3. Reverse Hypers
385 x 15 x 3

4. Torsonator
33 x 20 x 3

All done - good training session but of a shame I couldn't use the briefs and a low box but next time

TheSumo
03-01-2012, 09:18 PM
DE Bench - Sunday 26 Feb 2012

No training as we had the Bench on the Beach competition. I didnt compete as I was head referee although I did do the bodyweight bench rep out competition beforehand and did 154lbs x 24.

Competition was a great day with beautiful weather on Scarborough beach.

TheSumo
03-01-2012, 09:18 PM
ME Squat / Deadlift - Mon 27 Feb 2012

1. Sled drags 154 x 6 trips

2. Cambered bar reverse band (light bands) to medium box for 1 rep max
220 x 5
275 x 5
286 x 5
308 x 3
396 x 1
485 x 1
507 x 1 (Record)
529 x fail couldn't budge off the box

3. SSB to low box for time
132 x 60 seconds

4. 45 degree back raise with SSB66 x 10 x 35.

Ab medley
did KB windmillsleg raises with chainbanded fit ball crunches

Good training session tonight with all of us pushing on. Greg hit a pb on the squat which was great to see and Devin's squat form just gets better every training session.

TheSumo
03-01-2012, 09:19 PM
ME Bench - Wed 29 Feb 2012

1. Sled drags with 66lbs and Reverse Hypers

2. Floor press with 4 sets of chain (chain = 150lbs)
worked up to 143lbs bar weight plus chains x 1

3. Rep out push ups with 2 sets of chain
75lbs x 19

4. T-Bar rows
176lbs x 8
176lbs x 10
176lbs x 10
176lbs x 9

5. JM Press to 5 rep max
88lbs x 5

6. Side lat raise
15.5lbs x 10 x 3
supersetted with

7. Face pulls
35lbs x 10 x 3

8. Torsonator
33lbs x 20 x 3

Bit of a slower session because we had a new person training in the group but still good intensity. I now have a group of 3 other people which is probably the perfect size. Really impressed with Greg's progress and Devin's attitude. More impressed that I am still alive - awesome.

TheSumo
03-06-2012, 09:10 PM
DE Squat - Friday 2 Mar 2012

1. Sled drags
110lbs x 8 trips

2. SB to medium box with reverse bands
396 x 2 x 12

3. Speed pulls from floor
308 x 3 x 5
uuugh! these felt awful and so slow

4. GHR with short chain
22 x 20 x 3

5. Reverse Hyper
441 x 8 x 3

6. Spreadeagle sit ups with kettle bells
35 x 6 x 4

Horribe training session tonight - everything felt so damn heavy

TheSumo
03-06-2012, 09:11 PM
DE Bench - Sunday 4 Mar 2012
1. SB with short chain either side (chain = 22lbs each side)
143 + chain x 3 x 9

2. Dumbell press
44 x 20 x 1

3. CSR
88 x 8 x 2
44 x 12 x 2

4. Side lat raise (supersetted with rear lat raises)
11lbs x 15 x 3

5. rear lat raise
8lbs x 20 x 3

6. Fitball crunches against bands
2 x mini bands x 20 x 3

Everything was feeling so heavy - may look at taking things a bit easier next week and maybe just do heavy sled drags on Monday but feel how things are on the day.

TheSumo
03-06-2012, 09:11 PM
ME Squat / Deadlift - Monday 5 Feb 2012

Car had epic fail so no training tonight - NOT HAPPY JAN!! oh well what the hell do the best you can and did stretching and mobility stuff instead. Hope everyone else trained hard.

TheSumo
03-08-2012, 06:36 AM
ME Bench - Wed 7 Mar 2012

1. Foam board press with SB
132 x 10
176 x 5
220 x 3
242 x 1
264 x 1
275 x 1
281 x 1

2. Banded bench press with kettle bells
132 x 15
132 x 20

3, Dumbell rows
82.5 x 8 x 3

4. JM press with kettle bells
35 x 8 x 3

5. Seated dumbbell power cleans
27.5 x 8 x 3

6. Leg raises with short chain
22 x 20 x 2

7. Tick Tocks x 1

Good training session but the guys need to push themselves a bit harder

TheSumo
03-20-2012, 10:50 PM
DE Squat - Friday
1. SB to high box with 2 sets of chain (75lbs total chain weight)
308 x 2 x 12

2. Plate pull squats
pin 10 x 8 x 3

3. Speed pulls - reverse band
396 x 5 singles

4. v-handle pulldowns
pin 17 x 6 x 3

5 Standing ab pulldowns
pin 7 x 10 x 3

TheSumo
03-20-2012, 10:51 PM
DE Bench - Sunday 11 Mar 2012

1. Floor press with 4 sets of chain
150 x 3 x 9

2. Push ups on KB's with 2 sets of chain
66 x 12 x 2

3. CSR
66 x 12 x 3

4. Side lat raise
15 x 10 x 3
Supersetted with

5. Rear lat raise
8.75 x 20 x 3

6. Ab medley

TheSumo
03-20-2012, 10:51 PM
ME Squat/Deadlift - Monday 12 Mar 2012

1. Sled warm up
110 x 6 trips

2. Reverse band deadlift
308 x 1
352 x 1
396 x 1
441 x 1
485 x 1
573 x 1
595 x 1

3. KB swings to time
52.75 x 45 seconds x 2

4. GHR
53 x 6
53 x 5
53 x 4

5. Spreadeagle KB sit ups
28.5 x 10 x 4

6. Sled
198 x 2 trips

TheSumo
03-20-2012, 10:52 PM
ME Bench
Missed training as I had to rush my wife off to hospital. Got home this morning (Thursday) and taking her to see a few specialists. I thank God that I live in Perth W.A with its excellent medical system and thank you to my work for letting me rush off.

TheSumo
03-20-2012, 10:52 PM
DE Squat - Friday 16 March 2012
Everything felt ridiculously heavy.


1. Speed squats to low box with SB and 3 sets of chain per side (54kg - 119lbs) with ace suit straps down 140kg (308lbs) plus chain x 2 x 6 - these felt so heavy and nothing fast about them. Dropped it to 120kg (264lbs) plus chain x 2 x 6. These were slower than when I lift raw. Don't know what was going on here.


2. Speed deadlifts from floor
110kg (242lbs) x 3 x 4 - even these felt heavy Aaaaaagh!!!!


3. CSR
20kg (44lbs) x 10 x 3 - at least these felt right


4. 45 degree back raise
8kg (17lbs)x 10 x 3


5. Reverse Hyper
120kg (264lbs) x 15 x 3


Thank god that was over

TheSumo
03-20-2012, 10:52 PM
DE Bench - Sunday 18 Mar 2012

Things were feeling a lot better today

1. Box jumps

2. Speed bench against doubled orange bands
45kg (100 lbs) x 3 x 9

3. Dumbell bench press
20kg (44lbs) x 15 x 2

4. CSR
40kg (88lbs) x 8 x 4

5. Tricep pushdowns
50lbs x 15 x 4

6. Close grip bench press
30kg (66lbs) x 42

7. Lat pulldowns
pin 10 x 8 x 3

8. Dumbell alternate shoulder press
15kg (33lbs) x 10 x 3

9. Torsonator
10kg (22lbs) x 25 x 3

Good training session 9/10 - things were not heavy today.

TheSumo
03-20-2012, 10:52 PM
ME Squat - Monday 19 March 2012

AM
1. Sled drags - 70kg (154lbs) x 6 trips
2.V-handle pulldowns - pin 10 x 12 x 3 lord these felt heavy early in the morning
was going to do ab work but was running a bit late

PM (Actual)
1. Cambered bar squat to medium box against doubled Orange Bands (not sure what the bands added but they felt horrible)
worked up to 150kg (330lbs) x 1 tried 160kg but no go
2. Seated GM
80kg (176lbs) x 8 x 2
3. GHR with long and short chain
27kg (59.5lbs) x 6 x 4
4. Reverse Hyper - single leg
160kg (352lbs) x 8 x 3
5. Spreadeagle sit ups
16kg (35lbs) x 8 x 2
16kg x 7 x 2
16kg x 6 x 2

Done - 8/10 at least things didnt feel so horrible as Friday

TheSumo
03-21-2012, 10:57 PM
MEBench - Wed 21 Mar 2012

1.6cm (2.5 inch) board press
warmup with 40kg then 60kg
80kg(176lbs) x 3
100kg(220lbs) x 1
120kg(264lbs) x 3 - put denim shirt on (either I have got smaller or the shirt hasgot bigger)
140kg(308) x 1
150kg(330) x 1
leftit at that - not getting anything out of the bench shirt

2.Kettlebell push up with 2 sets of chain
34kg(75lbs) x 12
34kg(75lbs) x 8

3.V-handle pulldowns
pin17 x 6 x 4 (last rep of each set was a bit marginal so really 4 sets of 5)

4.Kettlebell JM presses
16kg(35lbs)x 6 x 4 - really struggled with these

5.dumbell upright rows
12.5kg(27.5lbs) x 12 x 3

6.close grip benches
40kg(88lbs) x 30 Uuuughgh! this felt horrible

7.hammer curls
9kg(19lbs) x 9 x 2 - nice and light seemed to help my elbow

Prettyhorrible training session felt gassed the whole session. Oh well what the hell do the best you can
Rating 6/10 it was so crap

TheSumo
03-25-2012, 09:54 PM
DE SQuat - Friday 23 March 2012

1. Low box squat with metal ace suit
132lbs x 5
242 x 5 - added belt
308 x 1 - with belt
308 - added suit with straps down (way too light)
396 x 1 - suit with straps down (felt bleh)
485 x1 - with straps up (felt horrible - came forward and knees came in)
530 x 1 - with straps up (better - knees were stabel but still came forward a bit)
530 x 1 - with straps up (much better but still woobbling forward a bit at about 3/4 way up - not sure why this is happening)

2. just did light stuff after this as I have been feeling pretty gassed all week. Think I have picked up a bug somewhere

TheSumo
03-25-2012, 09:54 PM
DE Bench - Sunday 25 Mar 2012

Just did light stuff - didnt really feel like training and I have been sitting on the toilet bowl most of the weekend

TheSumo
03-27-2012, 10:54 PM
ME Squat - Monday 26 Mar 2012

1. Sled drags - 70kg (154lbs)x 10 trips

2. Banded box squats
2 x purple bands x 10 x 3

3. Banded seated good mornings
2 x purple bands x 10 x 2

4. Plate squats
pin 10 x 10 x 2

5. Banded ab
Orange band with 8kg dumbell (17.6lbs) x 8 x 8

Once again just took it fairly easy - not feeling 100% but least not running to the crapper every two hours

TheSumo
04-16-2012, 10:37 PM
ME -Bench Wed 28 MArch 2012

Kept things nice and light and did lots of stretching

1. warm up with sled drags (30kg x 10 trips) supersetted with reverse hyper (120kg x 8 x 3)

2. Dumbell press
32.5kg (I think) x 8 x 4

3. V-handle pulldowns
pin 15 x 8 x 3

4. Side lat raises
7kg x 10 x 3

5. Close grip bench
40kg x 32
40kg x 21

6. Fitball banded cruunches
2 mini bands x 20 x 2

TheSumo
04-16-2012, 10:37 PM
Master Blaster Comp - Sunday 1 April 2012

Had a great time but bombed badly - man it was so bad it was funny

Squat
1. 530lbs - weight felt very light but for the life of me I couldnt get depth
2. 573 lbs - weight felt light again but beat the squat command - Aaaaaaghhh!!!
3. 573lbs - couldnt get depth BOMB
Bench
1. 264lbs opener - easy weight just flew up
2. 308lbs - miss bum came off the bench
3. 308lbs - miss bum came off the bench Aaaaaaaghhh!!!!
Deadlift
1. 530lbs opener - weight flew up but came out of my hand at the top - Aaaaaaaaaghhhh!!!
2. 534lbs - weight flew up but got stuck at just below hip and couldnt get it - what the hell my lockout is usually the strongest part of my lift - at this point things were so bad I just couldnt stop laughing Oh boy what a day but still had a blast and got to see some really strong lifting.

TheSumo
04-16-2012, 10:37 PM
Week Mon 2 April to Sun 8 April

Only light training this week and ate lots of chocolate over Easter thus re-establishing natures balance lol. Hope you guys all had a good Easter.

TheSumo
04-16-2012, 10:38 PM
1. Monday 9 April 2012 to Sunday 14 Aril 2012
Pretty good training week did an easy 530lbs rack pull from pin 4 but then again it should have been easy but then really felt my shoulder joint move on the Max Effort bench on Wednesday and only had 264lbs on the bar so that doesn’t bode well for my benching. I really thought my shoulder was better so not sure what made it flare up again. Anyway Friday was good for Dymanic effort squats and did 286lbs bar weight plus 120lbs of chains for 8 sets x 2 reps. Sunday for DE bench just did some light volume work and the shoulder seemed to hold up ok.

TheSumo
04-16-2012, 10:38 PM
ME Squat - Monday 16 April 2012
1. Sled drags - 70kg (154.5lbs) x 6 trips

2. SSB to high box - spent a fair bit of time warming up with the other guys
60kg x 5
80kg x 3
100kg x 3
110kg x 2
120kg x 1
160kg x 1
180kg (396.5lbs) x 1
200kg (441lbs) x 1
220kg (485lbs) x 1

3. KB swings to time (45 seconds per set)
28kg (61.5lbs) x 45 seconds x 2

4. Banded leg curls

2 mini bands x 100

5. Standing ab pulldowns
pin 6 x 10 x 3

6. Side bends with KB
40kg (88lbs) x 6 x 3

7. Leg raise with long chain
17kg (37.5lbs) x 12

Done - good training session and good to see the team pushing themselves without me having to push them

TheSumo
04-25-2012, 10:56 PM
ME Bench - Wed 18 April 2012

1. Sled - 30kg (66lbs) x 8 trips

2. Bench against doubled minis - worked up to 90kg (198.5lbs) x 1

3. Close grip bench rep out
50kg (110.25lbs) x 34
50kg (110.25lbs) x 25

4. T-Bar rows
80kg (176lbs) x 10 x 4

5. JM Kettlebell press
16kg (26.5lbs) x 10
16kg (26.5lbs) x 10
16kg (26.5lbs) x 8
16kg (26.5lbs) x 7

6. Upright dumbell rows
12.5kg (27.5lbs) x 12 x 3

7. Hammer curls (light)
15kg (33lbs) x 6 x 2

8.Torsonator
15kg (33lbs) x 20 x 2

feeling hammered tonight after training and bloddy hell that torsonator feels heavy.

TheSumo
04-25-2012, 10:57 PM
DE Squat - Friday 20 April 2012

1. Squats to low box with 54kg (119lbs) of chain
145kg (319.75lbs) plus chain x 2 x 8 (with loose briefs)

2. Speed pulls from floor - Sumo stance
140kg (308lbs) x 3 x 4

3.Single leg GM
30kg (66 lbs) x 6 x 3

4. V-handle pulldowns
pin 12 x 10 x 3

5. Standing Ab pulldowns
pin 6 x 10 x 3

TheSumo
04-25-2012, 10:57 PM
DE Bench - Sunday 22 April 2012
1. Prowler - 40kg (88lbs) x 6 runs

2. Bench agianst doubled mini bands
60kg (132lbs) x 5 x 6

3. Football bar 21's
80kg x 7 x 3 non stop

4. CSR
30kg (66lbs) x 12 x 4

5. Tricep pushdowns
45lbs x 12 x 4

6. Side lat raise
7kg (15.5lbs) x 10 x 2 supersetted with

7. rear lat raise
4kg (8lbs) x 20 x 2

8. Swissball crunches
2 x mini bands x 20 x 2

TheSumo
04-25-2012, 10:58 PM
ME Squat - Monday 23 April 2012

1. Sled - 70kg (154 lbs) x 6 trips

2. Suspended concentric Good Mornings with SSB
worked up to 110kg (242.5lbs) x 1 - tried 120kg bot no go

3. SSB squats (narrow stance) to low box to time
60kg (132lbs) x 60 seconds
60kg (132lbs) x 45 seconds

4. GHR with long chain
17kg (37.5kg) x 10 x 3

5. Spreadeagle sit ups with kettle bell
16kg (35lbs) x 8 x 4

Really struggled through this session - the good mornings were okay but the timed squats were far more difficult than I would have thought. The first 30 seconds were easy but then the last 30 seconds and 15 seconds respectively were pretty tough.

TheSumo
04-25-2012, 10:58 PM
ME Bench - Wednesday 25 April 2012

1. Close grip bench (index finger on the smooth) to 5 rep max
60kg x 10
65kg x 5
70kg x 5
75kg x 5
80kg x 5
90kg x 5
92.5kg (204lbs) x 5
Managed to use my triceps and back exclusively for the movement and kept my shoulders out of it all together so pretty happy with that although it is pretty gay using the 1.25kg plates (I feel so dirty lol)

2. Dumbell press
30kg (66lbs) x 12
30kg x 10
30kg x 8
really fatigued quickly on this one

3. V-handle pulldowns
pin 14 x 10
pin 14 x 8
pin 14 x 6
really ran out of steam on these

4. Dumbell tricep skull crusher thingys
10kg (22lbs) x 15 x 3

5. Shrugs with kettlebell
32kg (70lbs) x 8 x 3

6. Hammer curls
10kg x 12 x 3

7. Shakers with mini band

Good training session but kept the supplementary work fairly light

TheSumo
04-30-2012, 10:25 PM
DE Squat - Friday 27 April 2012

1. Light sled drags

2. Low box SB with 3 sets of chain (54kg or 119lbs)
150kg (330.75lbs) plus chain (so total weight at top 204kg or 450lbs) x 2 x 8 (with Metal Ace suit and loose briefs)
Much happier with form on this and hit depth no dramas

3. Rack pulls from pin 4
180kg(396lbs) x 1 x 4
220kg (485lbs) x 2 x 2

4. Plate pull squats
pin 10 x 10 x 3

5. GHR with short chain
10kg (22lbs) x 10 x 2

6. Ab work

TheSumo
04-30-2012, 10:25 PM
DE Bench - Sunday 29 April 2012

1. SB bench against doubled minis
60kg (132lbs) plus bands x 5 x 7

2. Dumbell press
20kg (44lbs) x 20
20kg (44lbs) x 15

3. Tricep push downs
55lbs x 12 x 4

4. Dumbell Row
40kg (88lbs) x 5 x 4

5. Banded lying side lat raises
mini band x 12 x 4

6. Banded swiss ball crunches
2 x mini bands x 20 x 3

TheSumo
05-06-2012, 10:49 PM
ME squat - Mon 30 April 2012

1. Heavy sled drags
80kg (176lbs) x 4 trips
100kg (225lbs) x 2 trips

2.Reverse band deadlift
140kg x 5
180kg x 1
220kg x 1
240kg x 1
260kg x 1
270kg x 1
280kg x 1 (617lbs)

3. SSb low box squats to time
60kg (132lbs) x 60 seconds

4. GHR with long chain
17kg (37.5lbs) x 10 x 3

5. Reverse Hyper
200kg (441lbs) x 10 x 3

6. standing ab pulldowns
pin 6 x 10 x 2

7. Side bends
28kg (61.75lbs) x 8 x 4

TheSumo
05-06-2012, 10:49 PM
ME Bench - Wed 2 May 2012

1. light sled drags

2. Benching against doubled mini-bands
40kg x 5
60kg x 5
65kg x 3
70kg x 1
75kg x 1
80kg x 1
85kg x 1
87.5kg x 1

3. Close grip bench
95kg x 5
95kg x 5

4. CSR - 40kg x 8 x 3 with reverse grip

5. side lat raises 6kg x 10 x 2

6. banded ab raises

just kept it fairly light tonight due to stupid flu I have picked up from work - started to get a bit cranky with a couple of my training partners as I have shown them repeatedly how to perform some of the exercises but they are continually doing them incorrectly not sure there is much to be gained in spending time showing people how to perform an exercise if they are unwilling or unable to learn. Anyway just my 2 cents worth of whinge.

TheSumo
05-06-2012, 10:49 PM
DE Squat - Fri 4 May 2012

1. Sled

2. Speedy squats to low box with SB against average and light bands
80kg x 2
85kg x 2
100kg x 2
110kg x 2
115kg x 2
115kg x 2

3. 45 degree back raise with SSB
40kg x 6 x 3

4. Dumbell snatch rows
27.5kg x 8 x 4

5. banded shakers

Pretty sure we did something else but buggered if I can remember what it was. Pretty happy with Rod and Greg picking up proper box squat technique with both of them finally pushing their head back against the bar to come off the box.

TheSumo
05-06-2012, 10:50 PM
DE Bench - Sunday 6 May 2012

1. Light sled drags

2. Sb with short chain on each side 10kg each
60kg plus chains x 3 x 8

3. banded kettlebell incline press
12kg kb x 20 x 3 - went too light

4. Dumbell rows
40kg x 5 x 4

5. Banded shoulder medley
mini band x 12 x 4

6. plank push ups with 20kg plate on back
20kg x 10 x 2

7. tick tocks - just one set

Very good session and by Odin we shall get Devins set up on the bench right by the end of the month.

TheSumo
05-07-2012, 10:59 PM
ME Squat - Monday 7 May 2012

1. Sled drags (Heavy - well for me anyway)
85kg (187.5lbs) x 6

2. Cambered bar reverse band squats (using iron edge orange mini bands) to medium box. The bands were taking between 10-15kg off at the top. We normally use the light jump stretch bands (these take about 30-40kg off at the top) but I am finding the tension on these is way too variable so will probably switch over to the iron edge bands for everything.
100kg x 5
120kg x 3
140kg x 3
160kg x 3
180kg x 1
200kg x 1
220kg x 1
230kg (507lbs) x 1 PB with plenty left in the tank - previous PB was 225kg with the light bands so pretty happy with that.

3. SSB timed squats to low box (only using the box as a depth guide)
60kg x 60 seconds

4. Kettlebell swings with slap down at the top
28kg x 8 x 3 - really struggled on the last set

5. Plank push ups with 20kg plate
20kg x 1o x 3 - last set of these was horrible

Good training session but interesting to see how different team members react to new exercises. For some personality types the variation in exercises in the westside system can be very challenging as can working in a team.

TheSumo
05-10-2012, 10:19 PM
ME Bench - Wed 9 May 2012

No go - stuck at work finalising board papers